Setting Goals

Set SMART goals for pain management

• Setting small, attainable goals can help you start to take control over your pain and your life.
• The goals you set for yourself help by:
  • Improving your symptoms
  • Helping you get things done
  • Allowing you to do activities that you like
  • Examples: goals related to exercise, creative hobbies, relaxation, socialization, or housework.
• Even if you still have symptoms, you can still do things that bring you joy.
• Goals should be personalized to your needs.
• Set goals that are both challenging and realistic by following the SMART formula:
  • Specific: Be clear about what you want to accomplish.
  • Measurable: Decide how you will track your progress toward your goals.
  • Attainable: Goals should be a little challenging but still achievable.
    • Your goals may change based on your symptoms.
  • Relevant: Focus on goals that help your symptoms and quality of life.
  • Time-oriented: Decide when and how long you will carry out your plan to manage your pain or improve function.

Make an action plan

After you have goals set, the next step is to create an action plan. The action plan will be like a road map to reach your goals and reduce your symptoms.

• Decide what you will be doing.
• Choose when you will do it.
• Include how often you will do it.
• Setting up an action plan makes your goals more attainable
• The action plan improves consistency and eventually helps to reduce your symptoms.

Let’s walk through an example together. Pretend you decided to exercise as a way to help manage pain. To give yourself the best chance at success, create your action plan and be specific:

• What: Walk around the block.
• When: Every morning at 9 a.m.
• Duration: 30 minutes.
• Intensity: Walking at 3.5 mph speed.
• Frequency: 5 days per week.
• Evaluation: Stick to this plan for 2 weeks and then check to see if your goal is still reasonable, achievable, and relevant.

Walking Program

Please watch the video below on Walking Program (Run time: 2:58 minutes)

1. The use of orthotics may help foot and ankle pain.
2. Orthotics can help correct alignment in the spine, hips, and knees.
   1. Talk to your doctor or physical therapist to see if an orthotic device is right for your needs.